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Flow - The Psychology of Happiness

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Flow: The Psychology of Happiness by Mihaly Csikszentmihalyi


The book felt a little unstructured, there were lots of interesting ideas but I felt like the conclusion was missing. There were some throwaway examples that I'm pretty sure are wrong, which leads me to assume there are more mistakes that I did not see, which makes me less confident of the claims of the author. I read this particular passage many times since I was sure I must have misunderstood

judo, jujitsu, kung fu, karate, tae kwon do, aikido, T'ai Chi ch'uan—all forms of unarmed combat that originated in China—and kendō (fencing), kyūdō (archery), and ninjutsu, which are more closely associated with Japan. These martial arts were influenced by Taoism

but he does seem to be suggesting that Judo (and the others) originated in China?

I found especially interesting the idea of needing to constantly reformulate the knowledge of how to live a good life each generation, which appears a few times in the text. In fact it seems like each person must discover it anew. For me at least, the beliefs I currently hold on that front took a long time to form, and I would not have accepted them just from reading them, or being told by a parent of friend. I like to think I will be able to pass some bits of wisdom to my daughter, but more likely, she will have to reach her own conclusions the hard way!

Self-knowledge—an ancient remedy so old that its value is easily forgotten—is the process through which one may organize conflicting options. “Know thyself” was carved over the entrance to the Delphic oracle, and ever since untold pious epigrams have extolled its virtue. The reason the advice is so often repeated is that it works. We need, however, to rediscover afresh every generation what these words mean, what the advice actually implies for each individual. And to do that it is useful to express it in terms of current knowledge, and envision a contemporary method for its application.

the knowledge of how to control consciousness must be reformulated every time the cultural context changes. The wisdom of the mystics, of the Sufi, of the great yogis, or of the Zen masters might have been excellent in their own time—and might still be the best, if we lived in those times and in those cultures. But when transplanted to contemporary California those systems lose quite a bit of their original power. They contain elements that are specific to their original contexts, and when these accidental components are not distinguished from what is essential, the path to freedom gets overgrown by brambles of meaningless mumbo jumbo. Ritual form wins over substance, and the seeker is back where he started.

Traditionally, the problem of existence has been most directly confronted through religion, and an increasing number of the disillusioned are turning back to it, choosing either one of the standard creeds or a more esoteric Eastern variety. But religions are only temporarily successful attempts to cope with the lack of meaning in life; they are not permanent answers. At some moments in history, they have explained convincingly what was wrong with human existence and have given credible answers. From the fourth to the eighth century of our era Christianity spread throughout Europe, Islam arose in the Middle East, and Buddhism conquered Asia. For hundreds of years these religions provided satisfying goals for people to spend their lives pursuing. But today it is more difficult to accept their worldviews as definitive. The form in which religions have presented their truths—myths, revelations, holy texts—no longer compels belief in an era of scientific rationality, even though the substance of the truths may have remained unchanged. A vital new religion may one day arise again. In the meantime, those who seek consolation in existing churches often pay for their peace of mind with a tacit agreement to ignore a great deal of what is known about the way the world works.


What follows, however, is not a popular book that gives insider tips about how to be happy. To do so would be impossible in any case, since a joyful life is an individual creation that cannot be copied from a recipe. This book tries instead to present general principles, along with concrete examples of how some people have used these principles, to transform boring and meaningless lives into ones full of enjoyment. There is no promise of easy short-cuts in these pages. But for readers who care about such things, there should be enough information to make possible the transition from theory to practice.


Page: 2 What I “discovered” was that happiness is not something that happens. It is not the result of good fortune or random chance. It is not something that money can buy or power command. It does not depend on outside events, but, rather, on how we interpret them.

Oh. Stoicism

Page: 2 Yet we cannot reach happiness by consciously searching for it. “Ask yourself whether you are happy,” said J. S. Mill, “and you cease to be so.” It is by being fully involved with every detail of our lives, whether good or bad, that we find happiness, not by trying to look for it directly. Viktor Frankl, the Austrian psychologist, summarized it beautifully in the preface to his book Man's Search for Meaning: “Don't aim at success—the more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot be pursued; it must ensue . . . as the unintended side-effect of one's personal dedication to a course greater than oneself.”

Page: 3 Contrary to what we usually believe, moments like these, the best moments in our lives, are not the passive, receptive, relaxing times—although such experiences can also be enjoyable, if we have worked hard to attain them. The best moments usually occur when a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.


Page: 4 developed a theory of optimal experience based on the concept of flow—the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it.

Reminiscent of Vengor Vinge's focus?

Page: 5 In the quest for happiness, partial solutions don't work.

Stoic: "Drowning in an inch of water"

Page: 10 Though the evidence suggests that most people are caught up on this frustrating treadmill of rising expectations, many individuals have found ways to escape it. These are people who, regardless of their material conditions, have been able to improve the quality of their lives, who are satisfied, and who have a way of making those around them also a bit more happy. Such individuals lead vigorous lives, are open to a variety of experiences, keep on learning until the day they die, and have strong ties and commitments to other people and to the environment in which they live. They enjoy whatever they do, even if tedious or difficult; they are hardly ever bored, and they can take in stride anything that comes their way. Perhaps their greatest strength is that they are in control of their lives. We shall see later how they have managed to reach this state.

Page: 12 The roots of the discontent are internal, and each person must untangle them personally, with his or her own power. The shields that have worked in the past—the order that religion, patriotism, ethnic traditions, and habits instilled by social classes used to provide—are no longer effective for increasing numbers of people who feel exposed to the harsh winds of chaos.

Page: 14 Traditionally, the problem of existence has been most directly confronted through religion, and an increasing number of the disillusioned are turning back to it, choosing either one of the standard creeds or a more esoteric Eastern variety. But religions are only temporarily successful attempts to cope with the lack of meaning in life; they are not permanent answers. At some moments in history, they have explained convincingly what was wrong with human existence and have given credible answers. From the fourth to the eighth century of our era Christianity spread throughout Europe, Islam arose in the Middle East, and Buddhism conquered Asia. For hundreds of years these religions provided satisfying goals for people to spend their lives pursuing. But today it is more difficult to accept their worldviews as definitive. The form in which religions have presented their truths—myths, revelations, holy texts—no longer compels belief in an era of scientific rationality, even though the substance of the truths may have remained unchanged. A vital new religion may one day arise again. In the meantime, those who seek consolation in existing churches often pay for their peace of mind with a tacit agreement to ignore a great deal of what is known about the way the world works.

Page: 18 One must particularly achieve control over instinctual drives to achieve a healthy independence of society, for as long as we respond predictably to what feels good and what feels bad, it is easy for others to exploit our preferences for their own ends. A thoroughly socialized person is one who desires only the rewards that others around him have agreed he should long for—rewards often grafted onto genetically programmed desires. He may encounter thousands of potentially fulfilling experiences, but he fails to notice them because they are not the things he desires. What matters is not what he has now, but what he might obtain if he does as others want him to do. Caught in the treadmill of social controls, that person keeps reaching for a prize that always dissolves in his hands.

Page: 19 There is no question that to survive, and especially to survive in a complex society, it is necessary to work for external goals and to postpone immediate gratifications. But a person does not have to be turned into a puppet jerked about by social controls. The solution is to gradually become free of societal rewards and learn how to substitute for them rewards that are under one's own powers. This is not to say that we should abandon every goal endorsed by society; rather, it means that, in addition to or instead of the goals others use to bribe us with, we develop a set of our own.


Page: 19 Power returns to the person when rewards are no longer relegated to outside forces. It is no longer necessary to struggle for goals that always seem to recede into the future, to end each boring day with the hope that tomorrow, perhaps, something good will happen. Instead of forever straining for the tantalizing prize dangled just out of reach, one begins to harvest the genuine rewards of living. But it is not by abandoning ourselves to instinctual desires that we become free of social controls. We must also become independent from the dictates of the body, and learn to take charge of what happens in the mind. Pain and pleasure occur in consciousness and exist only there. As long as we obey the socially conditioned stimulus-response patterns that exploit our biological inclinations, we are controlled from the outside. To the extent that a glamorous ad makes us salivate for the product sold or that a frown from the boss spoils the day, we are not free to determine the content of experience. Since what we experience is reality, as far as we are concerned, we can transform reality to the extent that we influence what happens in consciousness and thus free ourselves from the threats and blandishments of the outside world.

So stoic..

Page: 20 “Men are not afraid of things, but of how they view them,” said Epictetus a long time ago. And the great emperor Marcus Aurelius wrote: “If you are pained by external things, it is not they that disturb you, but your own judgment of them. And it is in your power to wipe out that judgment now.”

Ah, there. Explicitly stoic.

Page: 21 There are at least two good explanations for this failure. In the first place, the kind of knowledge—or wisdom—one needs for emancipating consciousness is not cumulative. It cannot be condensed into a formula; it cannot be memorized and then routinely applied. Like other complex forms of expertise, such as a mature political judgment or a refined aesthetic sense, it must be earned through trial-and-error experience by each individual, generation after generation. Control over consciousness is not simply a cognitive skill. At least as much as intelligence, it requires the commitment of emotions and will. It is not enough to know how to do it; one must do it, consistently, in the same way as athletes or musicians who must keep practicing what they know in theory. > Yes!

Page: 21 the knowledge of how to control consciousness must be reformulated every time the cultural context changes. The wisdom of the mystics, of the Sufi, of the great yogis, or of the Zen masters might have been excellent in their own time—and might still be the best, if we lived in those times and in those cultures. But when transplanted to contemporary California those systems lose quite a bit of their original power. They contain elements that are specific to their original contexts, and when these accidental components are not distinguished from what is essential, the path to freedom gets overgrown by brambles of meaningless mumbo jumbo. Ritual form wins over substance, and the seeker is back where he started.


Page: 23 AT CERTAIN TIMES in history cultures have taken it for granted that a person wasn't fully human unless he or she learned to master thoughts and feelings. In Confucian China, in ancient Sparta, in Republican Rome, in the early Pilgrim settlements of New England, and among the British upper classes of the Victorian era, people were held responsible for keeping a tight rein on their emotions. Anyone who indulged in self-pity, who let instinct rather than reflection dictate actions, forfeited the right to be accepted as a member of the community.

Page: 28 It seems we can manage at most seven bits of information—such as differentiated sounds, or visual stimuli, or recognizable nuances of emotion or thought—at any one time, and that the shortest time it takes to discriminate between one set of bits and another is about ⅛ of a second. By using these figures one concludes that it is possible to process at most 126 bits of information per second, or 7,560 per minute, or almost half a million per hour. Over a lifetime of seventy years, and counting sixteen hours of waking time each day, this amounts to about 185 billion bits of information. It is out of this total that everything in our life must come—every thought, memory, feeling, or action. It seems like a huge amount, but in reality it does not go that far. […] But the ability to compress stimuli does not help as much as one might expect. The requirements of life still dictate that we spend about 8 percent of waking time eating, and almost the same amount taking care of personal bodily needs such as washing, dressing, shaving, and going to the bathroom. These two activities alone take up 15 percent of consciousness, and while engaged in them we can't do much else that requires serious concentration. But even when there is nothing else pressing occupying their minds, most people fall far below the peak capacity for processing information. […] In any case, an individual can experience only so much. Therefore, the information we allow into consciousness becomes extremely important; it is, in fact, what determines the content and the quality of life.

Page: 33 Each person allocates his or her limited attention either by focusing it intentionally like a beam of energy—as do E. and R. in the previous examples—or by diffusing it in desultory, random movements. The shape and content of life depend on how attention has been used. Entirely different realities will emerge depending on how it is invested.

!!! reddit, youtube, etc. are diffuse. Reading critically is focused.

Page: 42 A self that is only differentiated—not integrated—may attain great individual accomplishments, but risks being mired in self-centered egotism. By the same token, a person whose self is based exclusively on integration will be connected and secure, but lack autonomous individuality. Only when a person invests equal amounts of psychic energy in these two processes and avoids both selfishness and conformity is the self likely to reflect complexity.

Page: 42 Flow is important both because it makes the present instant more enjoyable, and because it builds the self-confidence that allows us to develop skills and make significant contributions to humankind.


Page: 43 THERE ARE TWO main strategies we can adopt to improve the quality of life. The first is to try making external conditions match our goals. The second is to change how we experience external conditions to make them fit our goals better.

Page: 46 It is for this reason that pleasure is so evanescent, and that the self does not grow as a consequence of pleasurable experiences. Complexity requires investing psychic energy in goals that are new, that are relatively challenging. It is easy to see this process in children: During the first few years of life every child is a little “learning machine” trying out new movements, new words daily. The rapt concentration on the child's face as she learns each new skill is a good indication of what enjoyment is about. And each instance of enjoyable learning adds to the complexity of the child's developing self.

Page: 47 Unfortunately, this natural connection between growth and enjoyment tends to disappear with time. Perhaps because “learning” becomes an external imposition when schooling starts, the excitement of mastering new skills gradually wears out. It becomes all too easy to settle down within the narrow boundaries of the self developed in adolescence. But if one gets to be too complacent, feeling that psychic energy invested in new directions is wasted unless there is a good chance of reaping extrinsic rewards for it, one may end up no longer enjoying life, and pleasure becomes the only source of positive experience.

Page: 48 The first surprise we encountered in our study was how similarly very different activities were described when they were going especially well. Apparently the way a long-distance swimmer felt when crossing the English Channel was almost identical to the way a chess player felt during a tournament or a climber progressing up a difficult rock face. All these feelings were shared, in important respects, by subjects ranging from musicians composing a new quartet to teenagers from the ghetto involved in a championship basketball game.

Page: 49 the phenomenology of enjoyment has eight major components. When people reflect on how it feels when their experience is most positive, they mention at least one, and often all, of the following. First, the experience usually occurs when we confront tasks we have a chance of completing. Second, we must be able to concentrate on what we are doing. Third and fourth, the concentration is usually possible because the task undertaken has clear goals and provides immediate feedback. Fifth, one acts with a deep but effortless involvement that removes from awareness the worries and frustrations of everyday life. Sixth, enjoyable experiences allow people to exercise a sense of control over their actions. Seventh, concern for the self disappears, yet paradoxically the sense of self emerges stronger after the flow experience is over. Finally, the sense of the duration of time is altered; hours pass by in minutes, and minutes can stretch out to seem like hours.

achievable, concentrated, clear goals and immediate feedback, deep effortless involvement - world disappears, sense of control, no concern for the self, time flies

Page: 49 With this knowledge, it is possible to achieve control of consciousness and turn even the most humdrum moments of everyday lives into events that help the self grow.

challenge self with small goals? Complete 5 emails in 10 minute sort of thing?

Page: 50 Any activity contains a bundle of opportunities for action, or “challenges,” that require appropriate skills to realize. For those who don't have the right skills, the activity is not challenging; it is simply meaningless. Setting up a chessboard gets the juices of a chess player flowing, but leaves cold anyone who does not know the rules of the game. To most people, the sheer wall of El Capitan in Yosemite valley is just a huge chunk of featureless rock. But to the climber it is an arena offering an endlessly complex symphony of mental and physical challenges.

Page: 50 In many ways, competition is a quick way of developing complexity: “He who wrestles with us,” wrote Edmund Burke, “strengthens our nerves, and sharpens our skill. Our antagonist is our helper.” The challenges of competition can be stimulating and enjoyable. But when beating the opponent takes precedence in the mind over performing as well as possible, enjoyment tends to disappear. Competition is enjoyable only when it is a means to perfect one's skills; when it becomes an end in itself, it ceases to be fun.

Page: 52 In all the activities people in our study reported engaging in, enjoyment comes at a very specific point: whenever the opportunities for action perceived by the individual are equal to his or her capabilities. Playing tennis, for instance, is not enjoyable if the two opponents are mismatched. The less skilled player will feel anxious, and the better player will feel bored. The same is true of every other activity: a piece of music that is too simple relative to one's listening skills will be boring, while music that is too complex will be frustrating. Enjoyment appears at the boundary between boredom and anxiety, when the challenges are just balanced with the person's capacity to act.

Page: 54 The reason it is possible to achieve such complete involvement in a flow experience is that goals are usually clear, and feedback immediate. A tennis player always knows what she has to do: return the ball into the opponent's court. And each time she hits the ball she knows whether she has done well or not. The chess player's goals are equally obvious: to mate the opponent's king before his own is mated. With each move, he can calculate whether he has come closer to this objective. The climber inching up a vertical wall of rock has a very simple goal in mind: to complete the climb without falling. Every second, hour after hour, he receives information that he is meeting that basic goal.


Page: 57 The kind of feedback we work toward is in and of itself often unimportant: What difference does it make if I hit the tennis ball between the white lines, if I immobilize the enemy king on the chessboard, or if I notice a glimmer of understanding in my patient's eyes at the end of the therapeutic hour? What makes this information valuable is the symbolic message it contains: that I have succeeded in my goal. Such knowledge creates order in consciousness, and strengthens the structure of the self. Almost any kind of feedback can be enjoyable, provided it is logically related to a goal in which one has invested psychic energy. If I were to set myself up to balance a walking stick on my nose, then the sight of the stick wobbling upright above my face would provide a brief enjoyable interlude. But each of us is temperamentally sensitive to a certain range of information that we learn to value more than most other people do, and it is likely that we will consider feedback involving that information to be more relevant than others might.

Page: 60 This sense of control is also reported in enjoyable activities that involve serious risks, activities that to an outsider would seem to be much more potentially dangerous than the affairs of normal life. People who practice hang gliding, spelunking, rock climbing, race-car driving, deep-sea diving, and many similar sports for fun are purposefully placing themselves in situations that lack the safety nets of civilized life. Yet all these individuals report flow experiences in which a heightened sense of control plays an important part.

Page: 60 The whole point of climbing is to avoid objective dangers as much as possible, and to eliminate subjective dangers entirely by rigorous discipline and sound preparation. As a result, climbers genuinely believe that climbing the Matterhorn is safer than crossing a street in Manhattan, where the objective dangers—taxi drivers, bicycle messengers, buses, muggers—are far less predictable than those on the mountain, and where personal skills have less chance to ensure the pedestrian's safety. As this example illustrates, what people enjoy is not the sense of being in control, but the sense of exercising control in difficult situations. It is not possible to experience a feeling of control unless one is willing to give up the safety of protective routines. Only when a doubtful outcome is at stake, and one is able to influence that outcome, can a person really know whether she is in control.


Page: 63 Preoccupation with the self consumes psychic energy because in everyday life we often feel threatened. Whenever we are threatened we need to bring the image we have of ourselves back into awareness, so we can find out whether or not the threat is serious, and how we should meet it. For instance, if walking down the street I notice some people turning back and looking at me with grins on their faces, the normal thing to do is immediately to start worrying: “Is there something wrong? Do I look funny? Is it the way I walk, or is my face smudged?” Hundreds of times every day we are reminded of the vulnerability of our self. And every time this happens psychic energy is lost trying to restore order to consciousness.

Page: 64 So loss of self-consciousness does not involve a loss of self, and certainly not a loss of consciousness, but rather, only a loss of consciousness of the self. What slips below the threshold of awareness is the concept of self, the information we use to represent to ourselves who we are.

Page: 67 The key element of an optimal experience is that it is an end in itself. Even if initially undertaken for other reasons, the activity that consumes us becomes intrinsically rewarding.

Page: 67 Most things we do are neither purely autotelic nor purely exotelic (as we shall call activities done for external reasons only), but are a combination of the two. Surgeons usually enter into their long period of training because of exotelic expectations: to help people, to make money, to achieve prestige. If they are lucky, after a while they begin to enjoy their work, and then surgery becomes to a large extent also autotelic.

See: so good they can't ignore you

Page: 68 Most enjoyable activities are not natural; they demand an effort that initially one is reluctant to make. But once the interaction starts to provide feedback to the person's skills, it usually begins to be intrinsically rewarding.

Page: 69 The autotelic experience, or flow, lifts the course of life to a different level. Alienation gives way to involvement, enjoyment replaces boredom, helplessness turns into a feeling of control, and psychic energy works to reinforce the sense of self, instead of being lost in the service of external goals. When experience is intrinsically rewarding life is justified in the present, instead of being held hostage to a hypothetical future gain.

Page: 69 Much of what we label juvenile delinquency—car theft, vandalism, rowdy behavior in general—is motivated by the same need to have flow experiences not available in ordinary life. As long as a significant segment of society has few opportunities to encounter meaningful challenges, and few chances to develop the skills necessary to benefit from them, we must expect that violence and crime will attract those who cannot find their way to more complex autotelic experiences.


Page: 75 It is this dynamic feature that explains why flow activities lead to growth and discovery. One cannot enjoy doing the same thing at the same level for long. We grow either bored or frustrated; and then the desire to enjoy ourselves again pushes us to stretch our skills, or to discover new opportunities for using them.

Page: 75 In fact, flow and religion have been intimately connected from earliest times. Many of the optimal experiences of mankind have taken place in the context of religious rituals. Not only art but drama, music, and dance had their origins in what we now would call “religious” settings; that is, activities aimed at connecting people with supernatural powers and entities. The same is true of games. One of the earliest ball games, a form of basketball played by the Maya, was part of their religious celebrations, and so were the original Olympic games. This connection is not surprising, because what we call religion is actually the oldest and most ambitious attempt to create order in consciousness. It therefore makes sense that religious rituals would be a profound source of enjoyment.

Page: 77 Of course there have been many repressive cultures whose populace was willing to tolerate even extremely wretched rulers. If the slaves who built the Pyramids rarely revolted it was because compared to the alternatives they perceived, working as slaves for the despotic Pharaohs offered a marginally more hopeful future.

It is because they were not slaves, they were free peasants who worked on the pyramids during the flood seasons.

Page: 78 This is “cultural relativism,” a stance anthropologists adopted in the early part of this century as a reaction against the overly smug and ethnocentric assumptions of the colonial Victorian era, when the Western industrial nations considered themselves to be the pinnacle of evolution, better in every respect than technologically less developed cultures. This naive confidence of our supremacy is long past. We might still object if a young Arab drives a truck of explosives into an embassy, blowing himself up in the process; but we can no longer feel morally superior in condemning his belief that Paradise has special sections reserved for self-immolating warriors. We have come to accept that our morality simply no longer has currency outside our own culture. According to this new dogma, it is inadmissible to apply one set of values to evaluate another. And since every evaluation across cultures must necessarily involve at least one set of values foreign to one of the cultures being evaluated, the very possibility of comparison is ruled out.

Page: 78 we assume, however, that the desire to achieve optimal experience is the foremost goal of every human being, the difficulties of interpretation raised by cultural relativism become less severe. Each social system can then be evaluated in terms of how much psychic entropy it causes, measuring that disorder not with reference to the ideal order of one or another belief system, but with reference to the goals of the members of that society.

Fine, but this is also completely arbitrary, it doesn't get around moral relativism at all, it just applies your own chosen metric for utility (optimal experience). Many people might say that purity is more important than flow, for example.

Page: 79 Many ethnographic accounts suggest that built-in psychic entropy is more common in preliterate cultures than the myth of the “noble savage” would suggest. The Ik of Uganda, unable to cope with a deteriorating environment that no longer provides enough food for them to survive, have institutionalized selfishness beyond the wildest dreams of capitalism. The Yonomamo of Venezuela, like many other warrior tribes, worship violence more than our militaristic superpowers, and find nothing as enjoyable as a good bloody raid on a neighboring village. Laughing and smiling were almost unknown in the Nigerian tribe beset by sorcery and intrigue that Laura Bohannaw studied. There is no evidence that any of these cultures chose to be selfish, violent, or fearful. Their behavior does not make them happier; on the contrary, it causes suffering. Such practices and beliefs, which interfere with happiness, are neither inevitable nor necessary; they evolved by chance, as a result of random responses to accidental conditions. But once they become part of the norms and habits of a culture, people assume that this is how things must be; they come to believe they have no other options.

Page: 80 The Shushwap region was and is considered by the Indian people to be a rich place: rich in salmon and game, rich in below-ground food resources such as tubers and roots—a plentiful land. In this region, the people would live in permanent village sites and exploit the environs for needed resources. They had elaborate technologies for very effectively using the resources of the environment, and perceived their lives as being good and rich. Yet, the elders said, at times the world became too predictable and the challenge began to go out of life. Without challenge, life had no meaning. So the elders, in their wisdom, would decide that the entire village should move, those moves occurring every 25 to 30 years. The entire population would move to a different part of the Shushwap land and there, they found challenge. There were new streams to figure out, new game trails to learn, new areas where the balsamroot would be plentiful. Now life would regain its meaning and be worth living. Everyone would feel rejuvenated and healthy. Incidentally, it also allowed exploited resources in one area to recover after years of harvesting.

Page: 80 The Isé Shrine was built about fifteen hundred years ago on one of a pair of adjacent fields. Every twenty years or so it has been taken down from the field it has been standing on, and rebuilt on the next one. By 1973 it had been reerected for the sixtieth time. (During the fourteenth century conflict between competing emperors temporarily interrupted the practice.) The strategy adopted by the Shushwap and the monks of Isé resembles one that several statesmen have only dreamed about accomplishing. For example, both Thomas Jefferson and Chairman Mao Zedong believed that each generation needed to make its own revolution for its members to stay actively involved in the political system ruling their lives.

Page: 81 It is in this respect that games provide a compelling analogy to cultures. Both consist of more or less arbitrary goals and rules that allow people to become involved in a process and act with a minimum of doubts and distractions. The difference is mainly one of scale. Cultures are all-embracing: they specify how a person should be born, how she should grow up, marry, have children, and die. Games fill out the interludes of the cultural script. They enhance action and concentration during “free time,” when cultural instructions offer little guidance, and a person's attention threatens to wander into the uncharted realms of chaos.

Games are arbitrary sets of rules allowing us to feel flow in a safe little environment

Page: 83 One of the most ironic paradoxes of our time is this great availability of leisure that somehow fails to be translated into enjoyment. Compared to people living only a few generations ago, we have enormously greater opportunities to have a good time, yet there is no indication that we actually enjoy life more than our ancestors did.

Page: 83 It is not easy to transform ordinary experience into flow, but almost everyone can improve his or her ability to do so. While the remainder of this book will continue to explore the phenomenon of optimal experience, which in turn should help the reader to become more familiar with it, we shall now consider another issue: whether all people have the same potential to control consciousness; and if not, what distinguishes those who do it easily from those who don't.

Page: 84 A person who is constantly worried about how others will perceive her, who is afraid of creating the wrong impression, or of doing something inappropriate, is also condemned to permanent exclusion from enjoyment. So are people who are excessively self-centered. A self-centered individual is usually not self-conscious, but instead evaluates every bit of information only in terms of how it relates to her desires. For such a person everything is valueless in itself. A flower is not worth a second look unless it can be used; a man or a woman who cannot advance one's interests does not deserve further attention. Consciousness is structured entirely in terms of its own ends, and nothing is allowed to exist in it that does not conform to those ends.

Page: 86 Anomie—literally, “lack of rules”—is the name the French sociologist Emile Durkheim gave to a condition in society in which the norms of behavior had become muddled. When it is no longer clear what is permitted and what is not, when it is uncertain what public opinion values, behavior becomes erratic and meaningless. People who depend on the rules of society to give order to their consciousness become anxious.

Page: 87 This in turn suggests that people who can enjoy themselves in a variety of situations have the ability to screen out stimulation and to focus only on what they decide is relevant for the moment. While paying attention ordinarily involves an additional burden of information processing above the usual baseline effort, for people who have learned to control consciousness focusing attention is relatively effortless, because they can shut off all mental processes but the relevant ones. It is this flexibility of attention, which contrasts so sharply with the helpless overinclusion of the schizophrenic, that may provide the neurological basis for the autotelic personality.

Page: 88 The findings could be explained in terms of learning rather than inheritance. The association between the ability to concentrate and flow is clear; it will take further research to ascertain which one causes the other.

Page: 88 The family context promoting optimal experience could be described as having five characteristics. The first one is clarity: the teenagers feel that they know what their parents expect from them—goals and feedback in the family interaction are unambiguous. The second is centering, or the children's perception that their parents are interested in what they are doing in the present, in their concrete feelings and experiences, rather than being preoccupied with whether they will be getting into a good college or obtaining a well-paying job. Next is the issue of choice: children feel that they have a variety of possibilities from which to choose, including that of breaking parental rules—as long as they are prepared to face the consequences. The fourth differentiating characteristic is commitment, or the trust that allows the child to feel comfortable enough to set aside the shield of his defenses, and become unselfconsciously involved in whatever he is interested in. And finally there is challenge, or the parents' dedication to provide increasingly complex opportunities for action to their children.

Page: 92 When every aspiration is frustrated, a person still must seek a meaningful goal around which to organize the self. Then, even though that person is objectively a slave, subjectively he is free. Solzhenitsyn describes very well how even the most degrading situation can be transformed into a flow experience: “Sometimes, when standing in a column of dejected prisoners, amidst the shouts of guards with machine guns, I felt such a rush of rhymes and images that I seemed to be wafted overhead. . . . At such moments I was both free and happy. . . . Some prisoners tried to escape by smashing through the barbed wire. For me there was no barbed wire. The head count of prisoners remained unchanged but I was actually away on a distant flight.”

Page: 92 the most important trait of survivors is a “nonself-conscious individualism,” or a strongly directed purpose that is not self-seeking. People who have that quality are bent on doing their best in all circumstances, yet they are not concerned primarily with advancing their own interests. Because they are intrinsically motivated in their actions, they are not easily disturbed by external threats. With enough psychic energy free to observe and analyze their surroundings objectively, they have a better chance of discovering in them new opportunities for action.


Page: 99 What we found was that when people were pursuing leisure activities that were expensive in terms of the outside resources required—activities that demanded expensive equipment, or electricity, or other forms of energy measured in BTUs, such as power boating, driving, or watching television—they were significantly less happy than when involved in inexpensive leisure.

Page: 103 What is important is the general principle: that sexuality, like any other aspect of life, can be made enjoyable if we are willing to take control of it, and cultivate it in the direction of greater complexity.

Page: 104 as part of an ordered system. To achieve this aim, the basic text of Yoga, compiled by Patanjali about fifteen hundred years ago, prescribes eight stages of increasing skills. The first two stages of “ethical preparation” are intended to change a person's attitudes.

Page: 105 Some critics, however, prefer to stress the differences between flow and Yoga. Their main divergence is that, whereas flow attempts to fortify the self, the goal of Yoga and many other Eastern techniques is to abolish it. Samadhi, the last stage of Yoga, is only the threshold for entering Nirvana, where the individual self merges with the universal force like a river blending into the ocean. Therefore, it can be argued, Yoga and flow tend toward diametrically opposite outcomes.[…] seven of the eight stages of Yoga involve building up increasingly higher levels of skill in controlling consciousness. Samadhi and the liberation that is supposed to follow it may not, in the end, be that significant—they may in one sense be regarded as the justification of the activity that takes place in the previous seven stages, just as the peak of the mountain is important only because it justifies climbing, which is the real goal of the enterprise.

Page: 106 judo, jujitsu, kung fu, karate, tae kwon do, aikido, T'ai Chi ch'uan—all forms of unarmed combat that originated in China—and kendō (fencing), kyūdō (archery), and ninjutsu, which are more closely associated with Japan. These martial arts were influenced by Taoism

Judo originated very much in Japan. How could this get through editing, no fact checker? This sort of thing makes me nervous about any other facts in the book.

Page: 109 Some people argue that technological advances have greatly improved the quality of life by making music so easily available. Transistor radios, laser disks, tape decks blare the latest music twenty-four hours a day in crystal-clear recordings. This continuous access to good music is supposed to make our lives much richer. But this kind of argument suffers from the usual confusion between behavior and experience. Listening to recorded music for days on end may or may not be more enjoyable than hearing an hour-long live concert that one had been looking forward to for weeks. It is not the hearing that improves life, it is the listening.

Page: 115 But repression is not the way to virtue. When people restrain themselves out of fear, their lives are by necessity diminished. They become rigid and defensive, and their self stops growing. Only through freely chosen discipline can life be enjoyed, and still kept within the bounds of reason. If a person learns to control his instinctual desires, not because he has to, but because he wants to, he can enjoy himself without becoming addicted.


Page: 119 If one is reading an exciting book, the same thing occurs, but most readers still begin to lose concentration after a few pages, and their minds wander away from the plot. At that point, if they wish to continue reading, they must make an effort to force their attention back to the page. We don't usually notice how little control we have over the mind, because habits channel psychic energy so well that thoughts seem to follow each other by themselves without a hitch. After sleeping we regain consciousness in the morning when the alarm rings, and then walk to the bathroom and brush our teeth. The social roles culture prescribes then take care of shaping our minds for us, and we generally place ourselves on automatic pilot till the end of the day, when it is time again to lose consciousness in sleep. But when we are left alone, with no demands on attention, the basic disorder of the mind reveals itself.

Page: 121 All forms of mental flow depend on memory, either directly or indirectly. History suggests that the oldest way of organizing information involved recalling one's ancestors, the line of descent that gave each person his or her identity as member of a tribe or a family. It is not by chance that the Old Testament, especially in the early books, contains so much genealogical information (e.g., Genesis 10: 26–29: “The descendants of Joktan were the people of Almodad, Sheleph, Hazarmaveth, Jerah, Hadoram, Uzal, Diklah, Obal, Abimael, Sheba, Ophir, Havilah, and Jobab. . . .”). Knowing one's origins, and to whom one was related, was an indispensable method for creating social order when no other basis for order existed.

see: Illiad!

Page: 122 Robert Graves, for instance, thought that the early wise men of Ireland and Wales stored their knowledge in poems that were easy to remember. Often they used elaborate secret codes, as when the names of trees stood for letters, and a list of trees spelled out words.

Page: 123 A person who can remember stories, poems, lyrics of songs, baseball statistics, chemical formulas, mathematical operations, historical dates, biblical passages, and wise quotations has many advantages over one who has not cultivated such a skill. The consciousness of such a person is independent of the order that may or may not be provided by the environment. She can always amuse herself, and find meaning in the contents of her mind. While others need external stimulation—television, reading, conversation, or drugs—to keep their minds from drifting into chaos, the person whose memory is stocked with patterns of information is autonomous and self-contained. Additionally, such a person is also a much more cherished companion, because she can share the information in her mind, and thus help bring order into the consciousness of those with whom she interacts.

Page: 123 Some people carry with them the texts of choice poems or quotations written on pieces of paper, to glance over whenever they feel bored or dispirited. It is amazing what a sense of control it gives to know that favorite facts or lyrics are always at hand. Once they are stored in memory, however, this feeling of ownership—or better, of connectedness with the content recalled—becomes even more intense.

Page: 130 One way to teach children the potential of words is by starting to expose them to wordplay quite early. Puns and double meanings may be the lowest form of humor for sophisticated adults, but they provide children with a good training ground in the control of language. All one has to do is pay attention during a conversation with a child, and as soon as the opportunity presents itself—that is, whenever an innocent word or expression can be interpreted in an alternative way—one switches frames, and pretends to understand the word in that different sense. The first time children realize that the expression “having Grandma for dinner” could mean either as a guest or as a dish, it will be somewhat puzzling, as will a phrase like “a frog in the throat.” In fact, breaking the ordered expectations about the meaning of words can be mildly traumatic at first, but in no time at all children catch on and give as good as they are getting, learning to twist conversation into pretzels. By doing so they learn how to enjoy controlling words; as adults, they might help revive the lost art of conversation.

Or maybe not? Who knows.

Page: 136 Clearly the necessity of sophisticated laboratories and enormous research teams has been somewhat exaggerated. Breakthroughs in science still depend primarily on the resources of a single mind.

Depends on the field surely

Page: 138 “Philosophy” used to mean “love of wisdom,” and people devoted their lives to it for that reason. Nowadays professional philosophers would be embarrassed to acknowledge so naive a conception of their craft. Today a philosopher may be a specialist in deconstructionism or logical positivism, an expert in early Kant or late Hegel, an epistemologist or an existentialist, but don't bother him with wisdom. It is a common fate of many human institutions to begin as a response to some universal problem until, after many generations, the problems peculiar to the institutions themselves will take precedence over the original goal.

Page: 139 In philosophy as in other disciplines there comes a point where a person is ready to pass from the status of passive consumer to that of active producer. To write down one's insights expecting that someday they will be read with awe by posterity would be in most cases an act of hubris, that “overweening presumption” that has caused so much mischief in human affairs. But if one records ideas in response to an inner challenge to express clearly the major questions by which one feels confronted, and tries to sketch out answers that will help make sense of one's experiences, then the amateur philosopher will have learned to derive enjoyment from one of the most difficult and rewarding tasks of life.

Page: 141 The point of becoming an amateur scientist is not to compete with professionals on their own turf, but to use a symbolic discipline to extend mental skills, and to create order in consciousness. On that level, amateur scholarship can hold its own, and can be even more effective than its professional counterpart. But the moment that amateurs lose sight of this goal, and use knowledge mainly to bolster their egos or to achieve a material advantage, then they become caricatures of the scholar. > Or to truly find truth, competing with those professionals in some cases. see: inadequate equilibria.


Page: 158 In contrast, when engaged in leisure activities such as reading, watching TV, having friends over, or going to a restaurant, only 18 percent of the responses ended up in flow. The leisure responses were typically in the range we have come to call apathy, characterized by below-average levels of both challenges and skills. In this condition, people tend to say that they feel passive, weak, dull, and dissatisfied. When people were working, 16 percent of the responses were in the apathy region; in leisure, over half (52 percent).

Page: 159 The results showed that people wished to be doing something else to a much greater extent when working than when at leisure, and this regardless of whether they were in flow. In other words, motivation was low at work even when it provided flow, and it was high in leisure even when the quality of experience was low.

Maybe people actually prefer pleasure to flow, in the short term (akrasia)

Page: 160 when it comes to work, people do not heed the evidence of their senses. They disregard the quality of immediate experience, and base their motivation instead on the strongly rooted cultural stereotype of what work is supposed to be like. They think of it as an imposition, a constraint, an infringement of their freedom, and therefore something to be avoided as much as possible.


Page: 168 the next goal. Why is solitude such a negative experience? The bottom-line answer is that keeping order in the mind from within is very difficult. We need external goals, external stimulation, external feedback to keep attention directed. And when external input is lacking, attention begins to wander, and thoughts become chaotic—resulting in the state we have called “psychic entropy”

See: sensory deprivation chamber

Page: 170 to accomplish anything creative, one must achieve just such control. Therefore, while psychotropic drugs do provide a wider variety of mental experiences than one would encounter under normal sensory conditions, they do so without adding to our ability to order them effectively.

Page: 175 Life-styles built on pleasure survive only in symbiosis with complex cultures based on hard work and enjoyment. But when the culture is no longer able or willing to support unproductive hedonists, those addicted to pleasure, lacking skills and discipline and therefore unable to fend for themselves, find themselves lost and helpless.

Page: 183 The problem remains with the period of puberty, roughly the five years between twelve and seventeen: What meaningful challenges can be found for young people that age? The situation is much easier when the parents themselves are involved in understandable and complex activities at home. If the parents enjoy playing music, cooking, reading, gardening, carpentry, or fixing engines in the garage, then it is more likely that their children will find similar activities challenging, and invest enough attention in them to begin enjoy doing something that will help them grow.

Page: 184 Consciously or not, many young girls feel that becoming pregnant is the only really adult thing they can do, despite its dangers and unpleasant consequences.


Page: 189 It is in the company of friends that we can most clearly experience the freedom of the self and learn who we really are. The ideal of a modern marriage is to have one's spouse as a friend. In previous times, when marriages were arranged for the mutual convenience of families, this was considered an impossibility. But now that there are fewer extrinsic pressures to get married, many people claim that their best friend is their spouse.

Page: 189 Just as with the family, people believe that friendships happen naturally, and if they fail, there is nothing to be done about it but feel sorry for oneself. In adolescence, when so many interests are shared with others and one has great stretches of free time to invest in a relationship, making friends might seem like a spontaneous process. But later in life friendships rarely happen by chance: one must cultivate them as assiduously as one must cultivate a job or a family.

Page: 191 In the past few centuries economic rationality has been so successful that we have come to take for granted that the “bottom line” of any human effort is to be measured in dollars and cents. But an exclusively economic approach to life is profoundly irrational; the true bottom line consists in the quality and complexity of experience. A community should be judged good not because it is technologically advanced, or swimming in material riches; it is good if it offers people a chance to enjoy as many aspects of their lives as possible, while allowing them to develop their potential in the pursuit of ever greater challenges.

Yes, but higher GDP often allows more opportunities for enjoyment, see stubborn attachments


Page: 192 Needless to say, the whole thesis of this book argues against such a conclusion. Subjective experience is not just one of the dimensions of life, it is life itself. Material conditions are secondary: they only affect us indirectly, by way of experience. Flow, and even pleasure, on the other hand, benefit the quality of life directly. Health, money, and other material advantages may or may not improve life. Unless a person has learned to control psychic energy, chances are such advantages will be useless.

Page: 195 Recently he finished seventh in a swim meet for the handicapped in Sweden, and he won a chess championship in Spain. His wife is also blind, and coaches a blind women's athletic team. He is presently planning to write a Braille text for learning how to play the classical guitar. Yet none of these astonishing achievements would matter much if Paolo did not feel in control of his inner life. And then there is Antonio, who teaches high school and who is married to a woman who is also blind; their current challenge is to adopt a blind child, the first time such an adoption has been considered possible in the entire country . . .

Completely different experience of the world for the blind, what would the world 'look' like if all were blind?

Page: 201 The psyche, as we have seen, operates according to similar principles. The integrity of the self depends on the ability to take neutral or destructive events and turn them into positive ones. Getting fired could be a godsend, if one took the opportunity to find something else to do that was more in tune with one's desires. In each person's life, the chances of only good things happening are extremely slim. The likelihood that our desires will be always fulfilled is so minute as to be negligible. Sooner or later everyone will have to confront events that contradict his goals: disappointments, severe illness, financial reversal, and eventually the inevitability of one's death.

Page: 202 It is for this reason that courage, resilience, perseverance, mature defense, or transformational coping—the dissipative structures of the mind—are so essential. Without them we would be constantly suffering through the random bombardment of stray psychological meteorites. On the other hand, if we do develop such positive strategies, most negative events can be at least neutralized, and possibly even used as challenges that will help make the self stronger and more complex.

The obstacle is the way

Page: 203 Why are some people weakened by stress, while others gain strength from it? Basically the answer is simple: those who know how to transform a hopeless situation into a new flow activity that can be controlled will be able to enjoy themselves, and emerge stronger from the ordeal. There are three main steps that seem to be involved in such transformations:

Page: 209 The “autotelic self” is one that easily translates potential threats into enjoyable challenges, and therefore maintains its inner harmony. A person who is never bored, seldom anxious, involved with what goes on, and in flow most of the time may be said to have an autotelic self. The term literally means “a self that has self-contained goals,” and it reflects the idea that such an individual has relatively few goals that do not originate from within the self.

The stoic saint, right action always

Page: 210 One of the basic differences between a person with an autotelic self and one without it is that the former knows that it is she who has chosen whatever goal she is pursuing. What she does is not random, nor is it the result of outside determining forces. This fact results in two seemingly opposite outcomes. On the one hand, having a feeling of ownership of her decisions, the person is more strongly dedicated to her goals. Her actions are reliable and internally controlled. On the other hand, knowing them to be her own, she can more easily modify her goals whenever the reasons for preserving them no longer make sense. In that respect, an autotelic person's behavior is both more consistent and more flexible.

Page: 212 A person who pays attention to an interaction instead of worrying about the self obtains a paradoxical result. She no longer feels like a separate individual, yet her self becomes stronger. The autotelic individual grows beyond the limits of individuality by investing psychic energy in a system in which she is included. Because of this union of the person and the system, the self emerges at a higher level of complexity. This is why 'tis better to have loved and lost than never to have loved at all.


Page: 215 It is true that life has no meaning, if by that we mean a supreme goal built into the fabric of nature and human experience, a goal that is valid for every individual. But it does not follow that life cannot be given meaning. Much of what we call culture and civilization consists in efforts people have made, generally against overwhelming odds, to create a sense of purpose for themselves and their descendants.

Page: 217 “What is the meaning of life?” turns out to be astonishingly simple. The meaning of life is meaning: whatever it is, wherever it comes from, a unified purpose is what gives meaning to life.

Page: 217 It is not enough to find a purpose that unifies one's goals; one must also carry through and meet its challenges. The purpose must result in strivings; intent has to be translated into action. We may call this resolution in the pursuit of one's goals. What counts is not so much whether a person actually achieves what she has set out to do; rather, it matters whether effort has been expended to reach the goal, instead of being diffused or wasted.

Agency. Musk, HPMOR

Page: 217 When “the native hue of resolution is sicklied o'er with the pale cast of thought,” Hamlet observed, “. . . enterprises of great pith and moment . . . lose the name of action.” Few things are sadder than encountering a person who knows exactly what he should do, yet cannot muster enough energy to do it.

Page: 218 In the lives of many people it is possible to find a unifying purpose that justifies the things they do day in, day out—a goal that like a magnetic field attracts their psychic energy, a goal upon which all lesser goals depend. This goal will define the challenges that a person needs to face in order to transform his or her life into a flow activity. Without such a purpose, even the best-ordered consciousness lacks meaning.

Do I have one? No.

Page: 223 No goal can have much effect unless taken seriously. Each goal prescribes a set of consequences, and if one isn't prepared to reckon with them, the goal becomes meaningless. The mountaineer who decides to scale a difficult peak knows that he will be exhausted and endangered for most of the climb. But if he gives up too easily, his quest will be revealed as having little value. The same is true of all flow experiences: there is a mutual relationship between goals and the effort they require.

Page: 224 All things considered, it cannot be said that humankind has lacked the courage to back its resolutions. Billions of parents, in every age and in every culture, have sacrificed themselves for their children, and thereby made life more meaningful for themselves. Probably as many have devoted all their energies to preserving their fields and their flocks. Millions more have surrendered everything for the sake of their religion, their country, or their art. For those who have done so consistently, despite pain and failure, life as a whole had a chance to become like an extended episode of flow: a focused, concentrated, internally coherent, logically ordered set of experiences, which, because of its inner order, was felt to be meaningful and enjoyable.

So yes. Self restriction can bring happiness (important that it is chosen, not imposed). Veganism, fasting, ultras, stoicism, celibacy, teetotalism, etc

I feel like my favorite bits of the book are the Stoic parts. Would it be better to just reread Seneca? Maybe seeing the same ideas from this new angle are more useful.

Page: 225 Self-knowledge—an ancient remedy so old that its value is easily forgotten—is the process through which one may organize conflicting options. “Know thyself” was carved over the entrance to the Delphic oracle, and ever since untold pious epigrams have extolled its virtue. The reason the advice is so often repeated is that it works. We need, however, to rediscover afresh every generation what these words mean, what the advice actually implies for each individual. And to do that it is useful to express it in terms of current knowledge, and envision a contemporary method for its application.


Page: 227 If we were to interpret the lives of animals with a human eye, we would conclude that they are in flow most of the time because their perception of what has to be done generally coincides with what they are prepared to do. When a lion feels hungry, it will start grumbling and looking for prey until its hunger is satisfied; afterward it lies down to bask in the sun, dreaming the dreams lions dream. There is no reason to believe that it suffers from unfulfilled ambition, or that it is overwhelmed by pressing responsibilities. Animals' skills are always matched to concrete demands because their minds, such as they are, only contain information about what is actually present in the environment in relation to their bodily states, as determined by instinct. So a hungry lion only perceives what will help it to find a gazelle, while a sated lion concentrates fully on the warmth of the sun. Its mind does not weigh possibilities unavailable at the moment; it neither imagines pleasant alternatives, nor is it disturbed by fears of failure.

Page: 229 Within the individual life span as well, each person becomes exposed with age to increasingly contradictory goals, to incompatible opportunities for action. A child's options are usually few and coherent; with each year, they become less so. The earlier clarity that made spontaneous flow possible is obscured by a cacophony of disparate values, beliefs, choices, and behaviors.

Maybe joining the army or a monastry helps be in flow more often, but at the cost of a less complex consciousness. Or just narrower?

Page: 231 Adolf Eichmann, the Nazi who calmly shipped tens of thousands to the gas chambers, was a man for whom the rules of bureaucracy were sacred. He probably experienced flow as he shuffled the intricate schedules of trains, making certain that the scarce rolling stock was available where needed, and that the bodies were transported at the least expense. He never seemed to question whether what he was asked to do was right or wrong. As long as he followed orders, his consciousness was in harmony. For him the meaning of life was to be part of a strong, organized institution; nothing else mattered. In peaceful, well-ordered times a man like Adolf Eichmann might have been an esteemed pillar of the community.

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